Presentation on theme: "Teaching the Power Clean, and Some Safe & Effective Alternatives"— Presentation transcript:
1 Teaching the Power Clean, and Some Safe & Effective Alternatives Chris D.Wood, M.Ed., CSCSStrength & Conditioning CoordinatorAssistant Track & Field CoachPacific Lutheran University
2 Outline Why are you doing them Pre-requisites (get them strong first) EquipmentMed-BallsDumbbellsCleanTechnical /Coaching cues
3 Why… Force Velocity Curve It’s not about big weightMovement SpeedHighest Power outputs are produced at 30-80% of 1-RMTrain Movements, not exercisesFull ROM, total body, athletic liftsMed Balls, Dumbbells, Barbells, Tires, Sledge Hammers
5 Why…Power Output The numbers for the clean speak for themselves LIFT SUBJECTPOWER (Watts)Bench PressNovice 60%481Novice 85%366Novice 100%247SquatHeavy Elite 93%1259Heavy Elite900SnatchLight Elite 95%2821Light Elite2675Clean38773413The numbers for the clean speak for themselves
6 Why… Cont.Hopefully not just because others are doing them!!!
7 Prerequisites Master the basic lifts first Can your athletes:Back SquatFront SquatDeadliftBench PressWhere is their core strength?Have they been training the core standing or lying on their backs?Standing abdominal exercisesStanding low back exercisesStanding rotational exercises/oblique
8 Prerequisites… Cont. A safe place to lift explosively Where to start after basic strength is achieved?Med Ball similar to Olympic LiftsBox JumpsLoaded Jumps
9 Prerequisites… Cont. Olympic variations with dumbbells Teach triple extension firstDB Push PressDB Split JerkMove on to larger variations with strength athletes working from the floor, and speed athletes working from athletic positionSpeed DB Clean from the hang positionStrength DB Snatch from the floor (power position)
10 Prerequisites… Cont. Athletes must MASTER athletic position Feet square and under the hipsLower leg is perpendicular to the groundHips are behind the knee with weight shifted slightly to the posterior (toe wiggle)Back is flat, butt is down, chin is pushed forward, and the chest is upShoulders are pulled back slightly with the arms hanging slightly back (elbows should be locked and turned out)The arms will be angled back from the shoulder to the top of the knee.
11 Prerequisites… Cont. Hand Placement Foot Placement Power Position Hang Position
12 Prerequisites… ContThe first pull is started with the hips… don’t let them pull with the back or elbows first. Work the hips back and the chest up.The second pull is the explosive pull… the bar gets to the knee, the hips are pushed through and the back is forcefully extended (high hamstring tension)Hip drive will create a large amount of momentum on the barUse this momentum to shrug and pull the weight to the sternum area (bar can get away here)Once the weight has run out of momentum the athlete will quickly pull their body under the bar, catching it on their shoulders… punch the elbows up to the ceiling
13 Terms Olympic Clean (Squat Clean) Power Clean Power Position Hang PositionMid-Thigh PositionRack Position (catch)Below Knee
14 Equipment Rubber Mat Bumper Plates Quality Bar Open Floor Space PlywoodPlatformBumper PlatesQuality BarNot bentCollar SpinOpen Floor Space12’x12’
15 Olympic Movements with Barbell Work from the bottom up when coaching these movementsStandard Base DeadliftPower Clean Pull/Hang Clean Pull/Mid Thigh PullPower High Pull/Hang High Pull/ Mid-Thigh High PullFront SquatPower Clean/Hang Clean/Mid-Thigh CleanPower Snatch Pull/Hang Snatch Pull/Mid-Thigh Snatch Pull
16 Supplemental Olympic Movements Push Press (in front, from the rack)Split Jerk (in front, from the rack)Coach these if you eventually want to work up to advanced combination liftsFront Squat+Push PressHang Clean+Front Squat
17 Pulling the Bar Foot, ankle, knee, hip Tension (arms locked, chin out, shoulders out front)Chest rises at the same rate has the hipBar is pulled tight up towards the shinBar pulled from the knee to the sternum by driving the hip joint forwardFinish the movement by shrugging the shoulders (pull, high pull, rack)
18 Racking the Bar Grip width… essential to a proper rack Roughly 24”, or split between the deltoidKeeping the bar tight to the bodyCircular path (reverse curl) is not desiredDrop the hips (not bend the knee)As the hips drop, the heels “HIT” the floorSimultaneously the elbows are punched to the ceiling
19 Racking the Bar??? You are training athletes… not lifters Triple extension is key in 90% of sportsLooking for ankle, knee, hip, and moving external loads quicklyHang PullsPower PullsPull with a releasePush Press
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